Mile High CrossFit – CrossFit

New Cycle

Monday – Volume Back Squats/SL and Gymnastic Strength

Tuesday – Interval Conditioning

Wednesday – Split Jerk/EMOM

Thursday – BodyBuilding /Long AMRAP

Friday – Power Clean/Power Output Metcon

Saturday – Snatch + Front Squat

WARM UP (No Measure)

WARM UP

2 Sets

1:00 Easy Machine

5 Bootstrap Squats

5/5 Ankle Rockers

10 Squat Rotations

+

2 Sets

10 Glute Bridges + :05 Iso Hold

:20 Transverse Squeeze w/ Band

5/5 Body weight Bulgarians

5 Kip Swings + 5 Strict Leg/Knee Raises

+

*Barbell in Rack

-5 Goodmornings

-5 Back Squats :03 pause

-10 FAST Back Squats (no pause)

add 40% to Bar

-10 Smooth Back Squats w/ No Pause

Back Squat (Weightlifting Variable Reps & Sets)

*you will not want to take more than 2 attempts at a heavy 10. Try to find your Heavy 10 for the day by the 10-12 minute mark, so that you still can have adequate rest in between your back off sets.

SL/Gymnastic Strength (AMRAP – Reps)

Accessory

3 Sets

8/8 DB Bulgarian Split Squat

1 Set of Toes to Bar

Rest 2:00 between sets

*go right from Bulgarians into Toes to Bar, then rest. Pick a Challenging number of reps on Toes to bar that you think you can repeat all 3 sets,
*score is total toes to bar